greens

168 videos

Topic summary contributed by volunteer(s): Randy

People may have gained health benefits from wild greens as long as 200,000 years ago. Today, greens are considered one of the healthiest vegetables, and they’re inexpensive. Organic greens may be healthier than non-organic greens due to their defensive response to getting bitten by bugs.

The calcium in dark green leafy vegetables is more effectively absorbed by the body than that found in cow’s milk. Potassium from greens may be anti-inflammatory and may prevent strokes and heart disease. Greens can also provide iron and zinc, antioxidants, and magnesium, a nutrient that may lower the risk of a range of health concerns including diabetes, heart disease, and sudden cardiac death. Green leafy vegetables are the best source of plant-based nitrates. Nitrates from a plant-based diet are not considered harmful. In fact, nitric oxide formed from plant-based nitrate may play a role in the prevention of heart disease and high blood pressure. Eating whole plant foods is likely better for your health than taking supplement s. For example, folate, which can reduce the risk of depression, in greens appears preferable to folic acid supplements. Many nutrients found in greens are fat soluble, which means including some healthy whole food fats like nuts or seeds, in a meal can help you better absorb the phytonutrients. Plant-based diets, including greens, tend to be alkaline-forming, which may help protect muscle mass and reduce the risk of gout and kidney stones. High consumption in particular of green leafy and cruciferous vegetables may be linked to lower rates of cognitive decline. Greens can be an important part of a plant-based diet that could reduce risk for cardiac disease and heart attack. Some nutrients are destroyed by cooking, but some nutrients become more absorbable. So, a mix of cooked and raw vegetables, including greens, may be best. Smoothies may also be a great source to get all of the nutrients greens have to offer. Although make sure to drink whole food smoothies (not made from juice), and it may be better to use a straw to prevent enamel erosion.

Consuming at least one serving a month of greens appears to reduce the risk of glaucoma by 69%. Lutein and zeaxanthin, nutrients found greens, also appear to be protective against cataracts and macular degeneration. Greens consumption is also associated with increased physical attractiveness, reduced facial wrinkling, improved dental health, better immune system, and may reduce free radical DNA damage.

Two or more daily servings of greens may help clear the human papilloma virus, which can cause cancer. Eating green leafy vegetables may also reduce risk for breast cancer, kidney cancer, and lymphoma, and overall cancer risk. Adding mustard powder o cooked greens can boost sulforaphane levels to help protect against cancer.

Overall, most people in the U.S. fall short in meeting guidelines set by the USDA. For example, nine out of ten Americans could not meet the recommended minimum for vegetables (nine servings a day), including dark green vegetables.

Note: If you’re eating cups a day (as everyone should!) of dark green leafy vegetables Dr. Greger recommends sticking to low-oxalate greens (i.e. basically any greens other than spinach, swiss chard, and beet greens).

The information on this page has been compiled from the research presented in the videos listed. Sources for each video can be found by going to the video’s page and clicking on the Sources Cited tab.

Image Credit: Svetl / Thinkstock. This image has been modified.

All Videos for Greens

Dr. Greger and the presentation title on a blue background

How Not To Age – Live Presentation

In this live lecture, Dr. Greger offers a sneak peek into his latest book, How Not to Age.

The Supplement Shown to Slow Age-Related Hearing Loss

Some studies found that higher levels of folate in the blood seem to correlate with better hearing, so researchers decided to put it to the test.

Close up of person’s hands preparing meal with fresh veggies

The Best Diet for COVID and Long-COVID

Healthy plant-based diets appear to help reduce the risk of severe COVID-19 and getting infected in the first place, even independent of comorbidities.

Greens, Green Tea, and Nuts Put to the Test for Telomeres

Not all plant foods are linked to less cellular aging based on telomere attrition, and not all animal foods are linked to more.

Person perspiring through button down shirt

How to Treat Body Odor with Diet

Deodorize from the inside out with food.

Plant-Based Diet for Treating and Reversing Stage 3 Kidney Disease

I share a touching story of the power of plant-based eating for chronic kidney failure.

Soul Food That’s Good for the Soul

The best of soul food’s origins are tied to the plant-centric West African diet.

Round bowl of beans, greens, and other whole foods on a white surface

The Impacts of Plant-Based Diets on Breast Cancer and Prostate Cancer

Why do people who eat more plants get less breast and prostate cancer?

Woman holding upper shoulder as if in pain

The Best Diet for Fibromyalgia and Other Chronic Pain Relief

Anti-inflammatory diets can be effective in alleviating chronic pain syndromes.

Assorted green cruciferous on a slate surface

The Fat-Blocking and Appetite-Suppressing Effects of Thylakoids

What is a natural way to cut down on unhealthy food cravings?

How Tongue Scraping Can Affect Heart Health

Tongue scraping can boost the ability of the good bacteria in our mouth to take advantage of the nitrates in greens to improve our cardiovascular health.

The Harms Associated with Eating More Southern-Style Food

Diet appears to mediate the majority of the racial health gap.

Potential Vitamin and Mineral Deficiency Risks on a Vegan Diet

What is the best way to get the nutrients of concern on a plant-based diet?

Do Vegans Have Lower Bone Density and More Fractures?

What are the bone fracture rates of omnivores vs. vegetarians vs. vegans?

The Purported Benefits of Vitamin K2: Should You Take Supplements?

Our body can make vitamin K2 from the K1 in green leafy vegetables.

Assorted fruits and vegetables on counter

How to Naturally Reduce Wrinkles with Food

Almonds are put to the test in a randomized controlled trial for facial wrinkles.

Assortment of vegetables, dried beans, and berries

The Best Diet for Healthy Aging

Swapping just 1 percent of plant protein in place of animal protein was associated with signiﬁcantly less age-related deﬁcit accumulation.

Potassium Chloride Salt Substitute Side Effects

Healthy kidneys are required for potassium excretion. If you aren’t sure if you’re at risk, ask your doctor about getting your kidney function tested.

close up of salt shaker with salt pouring out

Are Potassium Chloride Salt Substitutes Effective?

Is potassium chloride win-win by decreasing sodium intake and increasing potassium intake?

Blocking the Cancer Metastasis Enzyme MMP-9 with Beans and Chickpeas

Which legumes are best at inhibiting the matrix metalloproteinase enzymes that allow cancer to become invasive?

The Benefits of Moringa: Is It the Most Nutritious Food?

Does the so-called miracle tree live up to the hype?

The Efficacy and Safety of Creatine for High Homocysteine

Those on a healthy plant-based diet with elevated homocysteine levels despite taking sufficient vitamin B12 may want to consider taking a gram a day of contaminant-free creatine.

Should Vegetarians Take Creatine to Normalize Homocysteine?

What are the consequences of having to make your own creatine rather than relying on dietary sources?

How to Test for Functional Vitamin B12 Deficiency

Many doctors mistakenly rely on serum B12 levels in the blood to test for vitamin B12 deficiency.

Vegetarians and Stroke Risk Factors—Animal Protein?

Might animal protein-induced increases in the cancer-promoting grown hormone IGF-1 help promote brain artery integrity?

Vegetarians and Stroke Risk Factors—Vegan Junk Food?

Just because you’re eating vegetarian or vegan doesn’t mean you’re eating healthy.

What to Eat for Stroke Prevention

More than 90% of stroke risk is attributable to modifiable risk factors.

Evidence-Based Weight Loss – Live Presentation

In this live presentation, Dr. Greger offers a sneak peek into his book How Not to Diet.

Alternate-Day Intermittent Fasting Put to the Test

Does every-other-day-eating prevent the metabolic slowing that accompanies weight loss or improve compliance over constant day-to-day calorie restriction?

For Flavonoid Benefits, Don’t Peel Apples

Peeled apples are pitted head-to-head against unpeeled apples and spinach in a test of artery function.

Recipe: Soba Noodle Soup

A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. Toss in edamame or your favorite vegetables and spices to make this recipe your own. This recipe comes from Hailey, our Chinese Social Media Manager.

pressure cooker with tomatoes in background

Does Pressure Cooking Preserve Nutrients?

How Dr. Greger pressure steams his greens.

Recipe: Veggie Mac & Cheese

A cruciferous spin on macaroni and cheese, this recipe takes comfort food to a whole new level, and is a tasty way to check off a few servings on the Daily Dozen checklist. This recipe comes from Kristina, our Social Media Director.

Kidney Stones and Spinach, Chard, and Beet Greens: Don’t Eat Too Much

Given their oxalate content, how much is too much spinach, chard, beet greens, chaga mushroom powder, almonds, cashews, star fruit, and instant tea?

Oxalates in Spinach and Kidney Stones: Should We Be Concerned?

Even though dietary oxalates may have a limited effect on kidney stone risk in most people, there are some predisposing factors that can put anyone at risk.

How to Cook Greens

Dark green leafy vegetables are the most nutrient-dense foods on the planet. What’s the best way to prepare them?

How to Prevent Toxoplasmosis

The risk of contracting the brain parasite toxoplasma from kitty litter vs. meat.

Dairy and Cancer

How do we explain the increased risk of prostate cancer but the decreased risk of colon cancer associated with dairy consumption?

Best Way to Cook Vegetables

Boiling, steaming, microwaving, air frying, and sous vide cooking are put to the test for nutrient retention.

Best Foods for Bad Breath and Gingivitis

Best Foods for Halitosis and Gingivitis

The best and worst foods for bad breath and gum inflammation.

Popular Videos for Greens